Category Archives: Nutrition

The Medical Research Council believe that slimming clubs like Weight Watchers might be the answer to Britain’s obesity crisis and could be prescribed by the NHS in the future.

Whilst I have never advocated points systems or calories counting, I do believe that any kind of group meeting that motivates others to shed pounds together can only be a good thing. The power of a group to support each other in losing weight and getting fitter and healthier is often stronger than the power we have over ourselves to go it alone.

We all approach weight loss differently according to our personality types. Dieters who attend slimming clubs are normally very motivated by clear structure, group support and accountability, whilst other slimmer are cheesed off and embarrassed by the whole concept, preferring to go it alone with dieting books, exercise plans or seeing a nutritionist. Whatever works for you is what matters.

Here are some extra tips..

Form your own slimming club

If you dread the thought of slimming clubs and public weigh ins then set up your own club with trusted friends and family and motivate each other. Your don’t necessarily have to use a points system, you may want to choose your own diet book to stick to.

One size does not fit all!?

Know what works for you. Successful dieters have a tried and tested method honed over many years of trial and error. So experiment with different healthy weight loss plans and get to know what works for you and your lifestyle.

Understand why you can’t lose weight

If you have tried every diet under the sun, you eat healthily, exercise and still can’t lose the weight then you need to investigate this further. Your GP or nutritionist will be able to run tests and help you discover any underlying hormonal conditions or food intolerances etc.

This question is often asked, but there’s no easy answer. On average women need 2,000 calories per day and men 2,500, but since we are all different with differing activity levels, heights and body sizes, this guideline doesn’t always hold true because one size doesn’t fit all!

Eat for your needs

People who stay slender do so because they’re in ‘energy balance’. In other words, they (often unconsciously) eat the right amount of healthy food to meet their calorie needs. It’s a more natural state of being as opposed to constantly checking calorie content and living with restrictions.

This means eating the right amounts and types of foods to provide enough energy and nutrition for your particular activity level and situation. If you are sedentary you obviously won’t need as many calories as an athlete. Get the picture?

Eat for what you are about to do not for what you have done

The old adage of breakfast like a king still holds true because you will have the whole day burn it off. Lunch like a queen and dine like a pauper. Why? Because you are about to go to bed for which you need less energy.

And if you really have to count, here’s how to do it

There’s an equation that works how many calories you need based on your age, sex and level of activity, or just use a basic metabolic rate calculator to work it out

I get asked this question all the time and it infuriates me! Why? Well, let me tell you something – good nutrition isn’t about counting fat grams, calories or carbs or whatever you are doing to make yourself miserable.

Think instead about the type of fat you eat, whether you digest it properly and how to burn it off again.

Good fats vs bad fats

Goods fats come from raw nuts, seeds, avocados, oily fish, olives and coconut oil. Even a bit of butter is good for your digestion.

Bad fats are mostly saturated and come from very fatty cuts of meat, full fat cheese, hydrogenated vegetable oils used in processed food or refined cooking oils.

Stick to the good fats, avoid the bad ones and remember that fat is your friend (in moderation) because it makes you feel full. You need good fats to absorb certain vitamins which are essential to your health and well-being.

Signs of poor fat digestion

If your poo is light clay coloured and floats then this is an indication that you may not be digesting fat efficiently.

Reduce your fat slightly, eat simple combinations and try bitter foods like rocket, endive and chicory to stimulate bile from your liver which helps break down fat. Apple cider vinegar in water before a meal is helpful too.

Burn fat

If you eat too much (good or bad) fat then you may gain weight. Remember that moderation is the key and if in doubt go to the gym and burn it off.

I get asked this all the time – but guess what? There’s no such thing as a healthy diet, only the diet that’s healthy for you!

We are all unique with different genders, ages and activity levels so here are some basic things you do need to know which will help maximise your health.

Please don’t ever make the mistake of ditching fat, protein or carbs because you actually need them. A healthy diet contains sufficient levels of these food types.

Fat

Embrace fat. Yes! Fat is your friend (in moderation) and you need it for your bodily processes. But make sure you get the right fats from oily fish, nuts and seeds, olives and avocados. Avoid excessive saturated fat from red meat and full fat cheese.

Carbs

You need your carbs for energy – they are not as bad as you think. Complex carbs break down slowly and release energy into your body gradually. You can get these from wholegrain bread, pasta and rice.

Protein

Everything in your body is made of protein – your hormones and skin, for example. You can get your protein from lean meat, fish, eggs and dairy. But vegetarians can get their protein from pulses, nuts and seeds.

Fruit and vegetables

Fruit and veggies are important for their fibre, vitamin and mineral content. Try and have at least five multicoloured fruit and veg a day. Try to have more veg than fruit as they have less sugar.

Water

You need 1.5-2 litres of pure water daily to keep you hydrated. Your intake will depend on your activity level but be sure to never let yourself get thirsty.

Sugar can be more addictive than cocaine! I’ve seen hundreds of people in my clinic with uncontrollable sugar cravings. These cravings can lead to unstoppable binges and weight gain.

So what can you do about it?

Food cravings mean your body’s signals are mixed up. You therefore need to correct the underlying cause of the problem, otherwise all the willpower in the world won’t help you combat your sugar addiction.

So heal your metabolism and the way your body deals with sugar if you are to overcome it! Here’s how…

Beat stress

Prolonged stress can wear your stress glands out (the adrenals) leading to uncontrollable sugar cravings for a pick-me-up. You need to nuture yourself and get your B vitamins from supplements and whole grains. Cut down on the coffee and alcohol too.

Get your sleep

Lack of sleep messes with your hunger hormones and makes you crave sugar to stay on an even keel. Therefore you need to get to bed at a reasonable time and get at least seven uninterrupted hours of sleep.

Get real nutrition

Sugar cravings aren’t entirely emotional – they are also connected to your nutritional status. You need a balanced diet so avoid the low fat high carbohydrate diets many people love. You need a balance of fats, proteins and carbohydrates every day to keep your blood sugar stable.

Don’t eat carbohydrates alone

Eating lots of simple carbohydrates without the backup of proteins or fats satisfies hunger but eat them alone and they will leave you famished and craving even more sugar. Mix your bread with ham or add some chicken to your pasta and have some nuts with your fruit – it’s that easy!

I see people chowing down on massive amounts of food, without realising the strain it puts on their digestive system.

Are your eyes are bigger than your stomach?

We all love a good nosh-up but many of us eat far too much. Wouldn’t life be so much better if you knew exactly how much you should eat? Then you might stop overloading your plate at the buffet.

How much should you be eating?

Physically active people need more food than others so work out whether you need to increase or decrease your portions according to your activity level.

Let me give you some guidelines to work towards…

Use your hands as a guide to food portions

Remember that your stomach is the size of your two fists put together, which gives you an idea of just how much we overeat. But if you start to measure your portions according to your hands then you automatically portion control your food according to your body size.

Portions of vegetables should be two fists, meat one palm, and cereals, breads and fruit are a full fist. Light dairy products and peanut butter are about palm size. Remember to try to eat carbs, protein and vegetables at most meals.

What about sauces and butter?

One squirt of mayonnaise, ketchup or butter should be the size of a dice.

Do you find it hard to control your food intake?

By Dora Walsh, Head Nutritionist and founder of Nutriheal Nutrition: www.nutriheal.net Twitter: @nutritionguru1.com

Yes! Certain foods can help you raise your metabolic rate and burn calories. So let me show you some of the best fat burning secrets to a slim line body.

Make your daily cuppa green

Green tea contains a little bit of caffeine and this stimulant activity can help burn more calories. It also contains flavenoid antioxidants which can help boost metabolism. You can find green tea supplements as well as normal tea bags in your local supermarket.

Spice up your diet

By eating spicy food, you can have a great taste minus the guilt. The capsaicin present in peppers and other hot spices revs up your body’s metabolic rate burning more calories. So try adding some Tabasco sauce to your dishes for a calorie burning kick.

Vitamin C rich foods

Foods rich in vitamin C such as limes, lemons, oranges, grapefruit and vegetables like, broccoli, cabbage, celery, watermelon can act as fat burners. Vitamin C dilutes fat in the body rendering it less effective and easier to be flushed out of the system.

Fibre makes you feel fuller

Fibre makes you feel fuller and will help you stop over eating. It also absorbs bad cholesterol in your body and helps to flush it out of your system. Try multicoloured fruits and vegetables with their skins and wholegrains like oats, rye and spelt.